9-2-16

CrossFit 5150 – CrossFitWarm-upMetconMetcon (6 Rounds for reps)4min emom
max effort C2B
4 mins EMOM
max effort ring dips
3 MIN EMOM
MAX pull ups
3 min emom
push ups
2min emom
T2b
2min emom
hollow rocksMetcon (No Measure)Mobility pick a body part and smash it

By |August 31st, 2016|Categories: WOD||0 Comments

8/31/16

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (5×5 @75 )MetconMetcon (Time)1000 m row
30 OHS 185/125
1000 m run

By |August 30th, 2016|Categories: WOD||0 Comments

8-30-16

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)EMOM FOR 20 mins
10 floor press 40% of bench press
10 10 bent over rows 40% of your DLAlternate between movements.Metcon (Time)3 rounds
30 C2B
30 WB 20/14dont be afraid to go heavy on WBMetcon (No Measure)if there is time mobility pick a body part and mobilize

By |August 29th, 2016|Categories: WOD||0 Comments

8-29-16

CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch (1×1)Eomom for 18 mon
3@35 2@50 1@62 1@72 1@80 1@87 1@92 1@97 1@101Metcon2k Row (Time)Max Effort 2k Row1st 500 26-32 s/m
2nd 500 22-28 s/m
3 500 20-26 s/m
4th 500 28-34 s/m
work on stroke rate and power output.

By |August 28th, 2016|Categories: WOD||0 Comments

Sunday Santuary

CrossFit 5150 – CrossFitWeightliftingFestivus ComplexMetcon (Weight)E2MOM 10

3 Deadlifts
1 Hang Power Clean
2 Front Squats

Complex must be unbroken – hands may not leave the bar.MetconMetcon (AMRAP – Rounds and Reps)20 min AMRAP

6 Clusters 115/75
6 C2B
10 Wallballs 20/14

By |August 27th, 2016|Categories: WOD||0 Comments

8/27/16

CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (Time)3 rounds
15 KBs 1.5/1.0
15 wall balls 20/146x: Metcon (No Measure)6×400 run
rest 2 min inbetween
if you dont finish dont worry about it. do as many as you can

By |August 26th, 2016|Categories: WOD||0 Comments

8/26/16

CrossFit 5150 – CrossFitWarm-upMetconKelly (Time)5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

By |August 25th, 2016|Categories: WOD||0 Comments

8-25-16

CrossFit 5150 – CrossFitWarm-upWeightliftingPower Snatch (2@35 2@50 2@60 2@70 4×2@80)you have 20 mins to finishClean (2@35 2@50 2@60 2@70 4×2@80)

By |August 24th, 2016|Categories: WOD||0 Comments

8-24-16

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (5×1 @80)MetconMetcon (Time)3rnds
10strict pull ups
10 strict dips
run 200 m

By |August 23rd, 2016|Categories: WOD||0 Comments

8/23/16

CrossFit 5150 – CrossFitWarm-upWeightliftingP.Snatch+OHS+Snatch Balance (2@35 2@50 1@60 1@70 1@80)1 PS+ 1 OHS + 1 S.Balanceyou will have 12 mins to finish the liftsMetconMetcon (AMRAP – Rounds and Reps)AMRAP IN 18 MINS
10 bw/front squat from floor
20 T2B
30 hip exgention/ supermans

By |August 22nd, 2016|Categories: WOD||0 Comments